11/29/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

6 minutes of mobility – pick your pain.

Then 3 Rounds of:

10 Wall Slides (sitting or standing)

10 Sampson Lunges

5 air squats with a 3 second pause at the bottom

5 strict pull ups

Floor Press

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

**Remember this is all based off of 90% of your 1RM. – This is De-load week.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

50 Double Unders

25 Push ups

20 sit ups

15 kettlebell swings (53/35)

Cash Out

Romwod

https://app.romwod.com/workout/beard-up

Leave a Reply

Your email address will not be published. Required fields are marked *

*